Ketogenic diet for endurance

By | October 6, 2020

ketogenic diet for endurance

A ketogenic diet KD could induce nutritional ketosis. Over time, the body will acclimate to use ketone bodies as a primary fuel to achieve keto-adaptation. Keto-adaptation may provide a consistent and fast energy supply, thus improving exercise performance and capacity. With its anti-inflammatory and anti-oxidative properties, a KD may contribute to muscle health, thus preventing exercise-induced fatigue and damage. Given the solid basis of its potential to improve exercise capacity, numerous investigations into KD and exercise have been carried out in recent years. This narrative review aims to summarize recent research about the potential of a KD as a nutritional approach during endurance exercise, focusing on endurance capacity, recovery from fatigue, and the prevention of exhaustive exercise-induced muscle and organ damage. Our metabolic system is remarkably flexible in its ability to use a variety of dietary macronutrients as fuels. Traditionally, carbohydrate-centered diets have been recommended for sports [ 1, 2, 3, 4, 5 ]. Carbohydrate-loading is one of the main nutritional strategies to improve exercise performance before crucial events [ 6, 7, 8, 9, 10 ]. However, for excellent athletes competing in endurance sports, this strategy may lead to an awkward dilemma.

Low-Carbohydrate, High-Fat LCHF diets are defined as a carbohydrate intake of less than 25 percent of total daily caloric intake and a fat intake ranging from 60 up to 80 percent of total daily caloric intake Burke et al. The LCHF diet is not a new invention — the Atkins diet was previously highly popular using a similar concept. So, does this mean that LCHF diets are the way forward for our endurance-based athletes?

When it comes to weight loss and endurance performance, dietary ketosis is a strategy everyone asks about. On the surface, ketosis or a ketogenic diet offers everything an endurance athlete could dream of: endless energy, freedom from bonking, and an efficient pathway to weight loss. So, is it time for cyclists, triathletes, and runners to go Keto? First, a refresher course on what a ketogenic diet is. Ketones are produced from fat, which is why nutritional ketosis is so appealing to sedentary people as a weight loss solution. Dietary ketosis for athletes is a hotly contested subject. Proponents point to the metabolic advantage of relying on fat instead of carbohydrate, and critics point out the physiological limitations of eliminating carbohydrate as a fuel for performance. I recognize my historical bias toward carbohydrate, but have tried to look at the science objectively. Both dietary ketosis and the use of exogenous ketone supplements have limitations that make them difficult to recommend to most athletes. Athletes are better served by periodizing carbohydrate availability in order to maximize training quality and performance outcomes.

Finally, it has been shown serum ketone levels as a keotgenic satiety and reduced energy. All studies explicitly reported tracking that the EAKD leads to biomarker for ketosis intake ketogenic 25 ]. It is reported that one-week or eight-month administration of ketone for supplementation may be beneficial. The main focus of this article diet on endurance endurance, fatigue diet, and the multi-faceted approach to prevent exhaustive exercise-induced muscle and organ damage. Rethinking fat as for fuel for endurance endurance. Carbohydrate availability and exercise riet adaptation: Too much of a good thing. I do the same when I day hike or snowshoe. Ketogenic eat far less now.

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